Wednesday:  5 miles easy walking (so I can run tomorrow).  Spareribs

Morning all.

Roch - did you get fit to your bike?  How close or far off were you?  My son does a lot of fittings for local riders.  Then after a week or so the riders tend to begin tweaking on their own and eventually have it so messed up they have to come back and pay to have it done all over.  Or they just live with it.

10.25 mosquito, hill, and humidity infested miles yesterday at 8:15 pace.   6.25 miles this morning at avg pace of 8:15 but first mile at 10 mins due to training partner who had intestinal problems.   Humidity still up this morning but temps about 5 cooler.  Suppose to have cool front this weekend into next week.   Fri a 10 miler and Sat a 17.  Then that's about all is left before the race.

Have a good day all. 

Go Ribs

Roch, I'm curious about the fitting also.  Mine was done before I ordered the bike and I thought it looked small when I first saw it.  Once we got everything right it felt like a dream.  I have had my seat adjusted, cleats moved, and shoes modified a little since then, eliminating the bit of hip flexor pain I was having,   I'm not very fast on the flats, but I love to climb. 

Ks, you have one fast family.  Good luck with the race.

5 miles this morning in 46 minutes.  First and last were w/u.  Cooler temps really make a difference.  Bought new shoes today and hope they're the fast ones.

I can't believe it's already Thursday!   Best wishes for wonderful weekends.

I've been browsing around looking for a half marathon to run this fall and came across this race.  Take a look at who finished 6th overall in a field of over 800 runners last year, the girl can still run.... http://www.coolrunning.com/results/07/nh/Nov4_1stAnn_1_set4.shtml

Easy miles for me most of the week, but ran 9 with hills today.  We've got 4 or 5 inches of rain coming in the next couple of days, so I may cross train to keep from melting...

Tuesday was a lengthy 95 min TM walk with TM at 10 to 12 percent.  I was quite stiff and sore on Wed, so took the day off.  Thurs was same as Tuesday, but my legs felt good so today that I ran 11k with the final half hr right at 9 min pace.  This is the fastest I have run for months.  It felt like I could not squeeze an extra second per mile out of my legs, although they were not tired.  That pace used to be my HM pace!  I have some work to do to get back to where I was a year ago.

DD began training with her university track team this week.  Monday's workout was a 30 min run, and she said most of the girls were done after 25.  It's becomin clear that not all U's have good training programs.  Meanwhile, she is racing as an unattached runner at Waterloo tomorrow in a 4k XC race.  Her goal is to warm up over the first k and then put 3 strong even k's together.  It's a weakness of her racing, that she starts strong and fades badly, so this will be a test to see if she can reverse her previous results.

Ks, the answer is yes.  Also, don't assume even that high a HR.  Long training programs tend to make us think that all race performance will be under the same tired conditions.  You are very fit and may surprise yourself.

Tigger, that sounds like a good plan for her.  If she sticks to her guns and really goes out steady but not blistering for oneK, that should be good learning for her.

Dropped the car off for oil change and walked home, which turned out to be 3.6 miles, so that was today's workout.  I am on the Euphie plan of making sure of an easy day among the hard ones.  Thanks Euphie for the reminders.  Tomorrow I am going to push it a bit, but on Sunday will do whatever is easy.  Spareribs

Euphoric either stayed up all night or got up early; posting at 3:32 a.m.? 

17 conversational paced miles this morning with various running partners.  Only one covered the entire distance with me and we picked up and dropped off several along the way.   8:29 pace and 117 avg hrt rate.  Just covering the miles.

Go Ribs